Recipes
Soups & Salads
This recipe is high in vitamin C, which is needed in collagen production, and
absorption of iron and calcium..
This recipe is also high in folate, neede for making of DNA, production of red blood cells, and prevention of neural tube defects.
This recipe is also high in folate, neede for making of DNA, production of red blood cells, and prevention of neural tube defects.
This hearty soup can be eaten as a meal. Pour a generous portion in a
bowl and serve with fresh bread.
This recipe is high in vitamin C, which protects against cancer-causing cell damage.
If using pancetta, this recipe is a good source of protein. Protein is needed for growth, maintenance and body repair.
If using pancetta, this recipe is a good source of protein. Protein is needed for growth, maintenance and body repair.
This recipe is low in saturated fat, sodium and cholesterol.
It is a good source od niacin and riboflavin. Niacin is needed for healthy skin, nervous system and digestive track. Riboflavin is required in making of red blood cells, healthy skin, nails an hair.
It is a good source od niacin and riboflavin. Niacin is needed for healthy skin, nervous system and digestive track. Riboflavin is required in making of red blood cells, healthy skin, nails an hair.
This recipe is high in calcium, which is needed for bone and teeth strength and muscle contraction.
It is also a good source of Vitamin B12, which is involved in the building of DNA, in making of red blood cells and in maintaining nerve cells.
It is also a good source of Vitamin B12, which is involved in the building of DNA, in making of red blood cells and in maintaining nerve cells.
This recipe is high in Vitamin A, which is needed for good vision and eye health, cell growth and development, skin health and immune system.
This recipe is low in sodium and cholesterol and high in protein, iron and zinc. Iron is a component of red blood cells and is involved in oxygen transport.
It is also a good source of soluble fiber that helps lower cholesterol and control blood sugar levels.
It is also a good source of soluble fiber that helps lower cholesterol and control blood sugar levels.
This recipe is low in sodium and cholesterol and high in protein, fiber, vitamin C, vitamin E. Vitamin E is an antioxidant that protects cells from damage. It is needed for healthy blood cells and tissues.
This recipe is a great source of omega 3 fatty acids, iron and vitamin C.
This recipe is cholesterol free and is a good source of fiber. Soluble fiber helps lower cholesterol and helps control blood sugar levels.
It is also a good source of Vitamin B6, which is needed for brain and nerve function, immune function and production of hormones.
It is also a good source of Vitamin B6, which is needed for brain and nerve function, immune function and production of hormones.
This recipe is a great source of vitamin A - needed for skin and eye health; and Vitamin C - an antioxidant neeed for the health of teeth, bones, gums and blood vessels.
If using chicken, this recipe is a great source of protein, which is needed for growth and body repair.
If using chicken, this recipe is a great source of protein, which is needed for growth and body repair.
Appetizers
This dish is inspired by the Caprese salad ingredients, yet it is more versatile, as it can be used as a dip, a spread, or a filling for stuffed chicken, mushrooms and peppers.
This is an excellent low fat low calorie snack.
You can use it as a dip for baked tortillas, as well as freshly cut veggies.
You can also use it as a protein source on your sandwiches or wraps.
Goes well with crackers, too.
This recipe is a great source of vegetarian protein. It is also a good source of fiber and folate.
This recipe is low in sodium and cholesterol free. It is high in protein, fiber, calcium and iron. It is also a good source of omega-6 and omega-3 fatty acids.
This recipe is a good source of lycopene. Lycopene is an antioxidant found in tomatoes, grapefruit and watermelon that gives these foods their reddish colour. Including lycopene-rich foods in your diet may help to reduce the risk of some cancers, and cardiovascular disease.
This recipe is a good source of omega-3 fatty acids. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function as well as normal growth and development. They also may reduce the risk of heart disease.
This recipe is high in folate. Folate's most important functions include making of DNA, production of red blood cells, and prevention of neural tube defects.
It is also a good source of iron, a major component of red blood cells and hemoglobin.
It is also a good source of iron, a major component of red blood cells and hemoglobin.
Pasta
This recipe is vegan. It is also a full serving of vegetables and is an excellent source of vitamin C and fiber.
This recipe is an excellent source of protein, iron, calcium, magnesium, zinc, and Vitamins A, B12 and C.
This recipe is low in sodium, is a good source of protein and iron and is high in vitamin C and all the B vitamins.
Out of all the B vitamins, this recipe is the highest in thiamin (vitamin B1), which is essential in the functioning of the heart, muscles and nervous system.
It is low in cholesterol and high in protein, calcium, and all the B vitamins.
This recipe is high in calcium, whose functions include bone and teeth strength and muscle contraction.
This recipe is high in calcium, whose functions include bone and teeth strength and muscle contraction.
This recipe is low in cholesterol and high in protein, fiber, calcium, iron and all the B vitamins. It is also a significant source of magnesium, phosphorous,and zinc.
Iron is a major component of red blood cells, a key component of hemoglobin and is involved in oxygen transport.
Iron is a major component of red blood cells, a key component of hemoglobin and is involved in oxygen transport.
It is a great source of protein, fiber, vitamin A and all B vitamins and iron.
This recipe is a great source of protein, which is needed for growth, maintenance and body repair.
Mains
This recipe is a great source of protein, vitamin B12 and zinc, and is a good source of all B vitamins and iron.
And because this recipe is baked, it has less fat than the fried version.
These meatballs are a great source of protein an is low in cholesterol. And are lower in fat than fried meatballs.
This recipe is low in saturated fat, sodium and cholesterol and high in fiber, protein, vitamin A, all the B vitamins and vitamin C. It is also a significant source of iron, magnesium, phosphorous, potassium and zinc.
This recipe is a good source of all the B vitamins, iron, magnesium, potassium and zinc.
This recipe is low in sodium, is a good source of protein, and is high in vitamin C and vitamin B12. It is also a good source ofphosphorus and magnesium.
This recipe is a great source of protein, from halibut, and goat cheese.
This recipe is low in cholesterol and is high in fiber, protein, all the B vitamins, folate, iron, magnesium, phosphorous, potassium and zinc.
This recipe is an excellent source of omega-3 fatty acids.
Desserts
By using whole apples in this recipe, and not peeling them, the fiber content was increased. This recipe is also an excellent source of omega 3 fatty acids.
This recipe has half the sugar of the standard banan bread recipe. In addition,
by making it with Greek yogurt instead of sour cream, we are lowering the fat content, and by using
whole wheat flour instead of white flour, we are bumping up fiber
This is a vegetarian recipe that combines the goodness of banana bread and carrot cake into one delicious dessert. Oh, and it also uses lentils!
Blueberries are a superfood very high in antioxidants.
This recipe is low in sodium and cholesterol, and is an excellent source healthy fats, vitamin A and vitamin E.
This recipe is low in fat and sodium, and is a good source of protein, fiber, all of B vitamins, calcium, magnesium and zinc.
Nuts are a good source of vegetarian protein as well as unsaturated fats. Unsaturated fats are good for our
heart and can help improve our cholesterol levels.
This recipe is a good source of Vitamin C - and antioxidant that protects against cancer-causing cell damage.
This dessert is quick to make, is very nutritious and delicious.
Greek yogurt is low in fat and is an excellent source of protein, and oranges are full of antoxidants.
Greek yogurt is low in fat and is an excellent source of protein, and oranges are full of antoxidants.
This recipe is low in sodium and cholesterol and high in protein, calcium and vitamin C. It is also a significant source of most of the B vitamins, magnesium, potassium and zinc.
Lunch Ideas
This recipe is a good source of fiber, protein, all the B vitamins and vitamin E. It is also a significant source of iron, magnesium, potassium and zinc.
This recipe is high in protein, fiber, iron, vitamin A, calcium, vitamin B12 and riboflavin (vitamin B2).
This recipe is high in protein, fiber, iron, and all the B vitamins.
Smoothies
This recipe is high in calcium which is needed for bone and teeth strength and muscle contraction.
More recipes coming soon
Nutrition Tip #6
Eating too much salt can cause high blood pressure. Adults should consume 1500mg sodium per day, this is less than ¾ of a teaspoon of salt. Tips to limit sodium (salt): do not have the salt shaker at the table; limit pickled, cured, smoked or processed foods. Cook with little or no salt and season your foods with herbs and spices.
Insurance Coverage
Health insurance companies generally provide coverage for nutrition counselling. Check with your private insurance provider for coverage on services provided by a registered dietitian.
CONTACT INFORMATION
Downtown Toronto Dietitian's Office
5 Rees St, Harbourfront
M5V 3J2
Tel: (647) 533-5511
Email: nutritioncheck@live.ca
Downtown Toronto Dietitian's Office
5 Rees St, Harbourfront
M5V 3J2
Tel: (647) 533-5511
Email: nutritioncheck@live.ca